The Athlete’s Guide to Smarter Nitrate Loading

Over the past two decades, nitrate supplementation has moved from fringe idea to frontline strategy for both elite and amateur athletes. More than 180 studies support dietary nitrate, especially from beetroot juice, for performance gains in endurance, high-intensity efforts, and repeat sprints. This guide shows you how to use it properly, with clear, step-by-step protocols using Beet It Sport’s industry-standard range.

How Beetroot Helps Your Performance

Beetroot juice is a rich natural source of nitrate. In the body, nitrate converts to nitric oxide, which:

• Widens blood vessels to improve oxygen and nutrient delivery
• Reduces the oxygen cost of exercise so movement becomes more efficient
• Supports muscle contractility and recovery
• Delays fatigue during sustained efforts

On the road or track, that translates to faster times, better endurance, improved repeat sprint performance, and reduced post-session soreness.

The Latest Evidence in 2025

An umbrella review in 2025 (Poon et al.) analysed 20 systematic reviews covering 180 trials and more than 2,600 participants. The conclusion was clear: dietary nitrate, particularly from beetroot juice, is an effective ergogenic aid.

Timing Matters: Acute vs Chronic Loading

Daily nitrate supplementation of at least 500 mg for 3 to 6 days is more effective than a single pre-exercise dose. A 2023 meta-analysis in Antioxidants reported greater improvements in mean power, total work, and total distance when athletes loaded over multiple days. The reason is simple. Regular loading maintains elevated nitrate and nitrite in blood and muscle, making more nitric oxide available when you need it.

Why Beetroot Juice can Beat Nitrate Salts

A 2024 mini review reported that beetroot juice outperformed isolated nitrate salts for lowering VO₂ during hard efforts, driving stronger training adaptations, and supporting recovery. Beetroot contains phytonutrients such as betalains and polyphenols that work alongside nitrate, which may explain the added benefits.

Picking the Right Product for Your Plan

• Nitrate 400 Shot: 70ml liquid, 400mg nitrate. Ideal for daily use and race day loading.
• Nitrate 400 Crystals: 20g sachet, 400mg nitrate. Mix with food or drink for daily use and loading.
• Nitrate 3000: 250ml bottle, 3,000mg total. Each 35ml serving delivers 400mg. Suits training blocks and smoothies.
• Top Up 100 Gel: 43g gel, 100mg nitrate plus 30g carbs. Use mid-race for nitrate and natural energy.
• Regen Cherry+: 70ml shot, 125mg nitrate. Use post-session for recovery support.

All Beet It Sport products are Informed-Sport certified and trusted by more than 150 elite teams worldwide.

The Complete Nitrate Loading Protocol

5 to 6 days before your event or key training block

• Take 1 x Nitrate 400 shot (400 mg nitrate)
  or 1 x Nitrate 400 Crystals sachet
  or 1 x 35 ml serving of Nitrate 3000
  This builds a baseline of plasma nitrate to support performance adaptations and mitochondrial efficiency.

3 days before

• Increase to 800 mg nitrate per day by taking:
  2 x Nitrate 400 shots
  or 1 x Nitrate 400 plus 1 x Regen Cherry+
  This supports nitrate saturation and pre-recovery. Regen Cherry+ also provides antioxidants and polyphenols that can help manage inflammation and soreness during a taper or multi-day training block.

Race or key training day

• Take 1 to 2 x Nitrate 400 shots 2 to 3 hours before exercise
  or 70 ml of Nitrate 3000
• For longer events: use 1 to 2 Top Up 100 gels per hour
  A 2018 University of Exeter study showed that nitrate during exercise helps maintain nitrate and nitrite levels, reduces glycogen use by around 24 percent, and sustains performance effects.

Post-exercise

• Take 1 x Regen Cherry+ shot immediately after your session
• Continue daily for 2 to 3 days to reduce inflammation and support muscle recovery
  Sour cherry has been linked with lower markers of muscle damage and reduced DOMS, particularly in runners.

Frequently Asked Questions

• How long before a race should I take beetroot juice?
  Take it 2 to 3 hours before exercise to align with peak plasma nitrate.
• What is the best way to nitrate load for endurance performance?
  Start with 400 mg per day for 5 days before your race. From 3 days out, increase to a maximum of 800 mg per day using either 2 x Nitrate 400 or 1 x Nitrate 400 plus 1 x Regen Cherry+. On race day, take 1 to 2 shots 2 to 3 hours before the start.
• Is beetroot juice or nitrate salt better for performance?
  Beetroot juice has been shown to be more effective at lowering VO₂, supporting training adaptations, and aiding recovery, likely due to polyphenols and betalains.
• Can I eat beets instead of using a supplement?
  You would need roughly 5 to 8 medium beets or a pint of beetroot juice to match one Nitrate 400 shot. Whole foods vary in nitrate content, so a standardised product ensures a consistent 400 mg dose every time.
• Are Beet It Sport products third-party tested?
  Yes. All products are Informed-Sport certified, batch tested for banned substances, and used by elite teams worldwide.

Final Word

The performance benefits of nitrate are well supported in the literature. If you are preparing for a marathon, chasing a new 10k time, or looking for an extra edge in training, a consistent nitrate-loading plan with Beet It Sport products can help. Start early, load smart, top up before you go, and support recovery afterwards. Consistency and timing are what make the difference.